WODs March 30th – April 5th

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SUNDAY

WOD:

Open WOD 14.5 Event

*Workout starts promptly at 3 pm

MONDAY

WOD:

STRENGTH:

12 minutes to find a 1RM Turkish Getup with a barbell

CONDITIONING:

5 rounds for time:
1 lap around the pullup cage Dumbbell Bear Crawl (35#/25#)
10 Dumbbell Burpees (35#/25#)
15 Dumbbell Front Squats

 TUESDAY

WOD:

STRENGTH:

15 minutes to work up to a 1RM Snatch

CONDITIONING:

Isabel
for time:
30 Snatches (135#/95#)

*Power Snatch is acceptable during Isabel, but not strength

WEDNESDAY

WOD:

SKILL:

12 minutes to work on Back Levers

CONDITIONING:

10-9-8-7-6-5-4-3-2-1
L-Pullups
Wall Ball Shots (20#/14#)

*Each time you drop the wall ball before completing the set, you owe 5 burpees

THURSDAY

WOD:

SKILL

24 minute EMOM:
1st minute: 30 Double Unders
2nd minute: 25 Hand Stand Flashes
3rd minute: 2 Rope Climbs

FRIDAY

WOD:

STRENGTH:

CrossFit Total:
1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift

*http://fighttonightcrossfit.com/2012/07/28/crossfit-total-ranking-chart/

SATURDAY

WOD:

Partner WOD
15 minute AMRAP:
400 meter Sandbag Run
*only 1 sandbag , but both partners run
Partner 1 – 5 Bench Presses (185#/95#)
Partner 2 – 5 Bench Presses (185#/95#)

*Partners must start and finish the run together.  They may hand off their sandbag to their partner whenever desired, but after the workout starts, the sandbag may never touch the ground (even during Bench Press).  20 Burpee penalty from each partner every time the sandbag touches the ground.  Props may not be used to hold the sandbag.

Scored by the total number of Bench Press reps.

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